Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Jen

Easy, Pantry-friendly Bean Salad

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I have always been a cheerleader for a “recipe-ish” approach to cooking, because I discovered that it makes all things meal planning and meal prep so much easier. Sure, recipes have their place, and are so helpful when you want to try a new dish, a new ingredient, or a new technique. Recipes are wonderful training wheels that help you gain momentum with your cooking skills. But when it comes to your day-to-day, in the trenches, get-it-done cooking, a recipe-ish approach is a LOT more sustainable.

Instead of strict steps to follow, recipe-ish is about letting a template guide you. It’s easier and quicker than fussing with a recipe, and also gives you the flexibility to work with what you’ve got. Doesn’t that sound like just what you need right now?

bean salad made with Great Northern beans, EVOO, red wine vinegar, parsley, cumin, and mirepoix (celery, carrot, and onion)

Here is my basic recipe-ish approach to a simple pantry-friendly bean salad. It’s so easy to make, and keeps for DAYS in the fridge. It’s a wonderful side dish, is delicious added to a big salad, and also can be gently heated in the skillet and served with a fried egg on top. You could even repurpose it into a soup by reheating with some broth and additional veggies and/ or starch.

This template allows you to work with whatever you’ve got on hand (or not!):

BEANS – Canned is fine, or cook up your own dried beans. (Here are my super-easy instructions for cooking dried beans in your Instant Pot.)

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AROMATICS – Aromatics are those humble beginnings that elevate all of the other flavors in a dish. Here I’ve used celery, carrot, and onion. Feel free to add other veggies like diced red pepper, garlic, or substitute with some scallions, red onion, leeks, chives, ginger, etc. There are endless combinations to try, and each with a different regional influence. And technically, “aromatics” often refers to the foundational spices and herbs that might also be included . . .

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HERBS – Use what you’ve got, fresh or dried.

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SPICES – Dig out those jars. There you’ll find the perfect addition to bring something interesting to your dish.

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ACID – Vinegar or citrus are great options. There is a whole wide world of vinegars out there – red wine, balsamic, white balsamic, champagne, sherry, rice vinegar, and tons more. Experiment to discover your favorites!

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FAT – Here I’ve used extra virgin olive oil. Work with what you’ve got, and if you can, try to stay away from highly refined oils.

Combine all ingredients, and season to taste with salt and pepper. Enjoy immediately, and store leftovers in the fridge for repeat joyful eating. And no blah leftovers here – I’ve noticed that a good bean salad tastes even better the next day or two!

What do you have on hand that you think you could toss together to make your own bean salad?

Print Recipe
 Easy, Pantry-friendly Bean Salad
Course Salads & Side Dishes
Servings
Course Salads & Side Dishes
Servings

Instant Pot Beans: How to Cook Dried Beans (and three reasons to try it)

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Dried beans are one of those foods that will have you singing the praises of cooking with an Instant Pot. No fussing, no watching the pot like when you cook beans on the stove. The Instant Pot reliably delivers perfectly cooked beans once you’ve determined your cook timing preference (and I’ve got you covered with a handy cook-times chart below). Also, check out my step-by-step video below to get you started!

Beans are a powerhouse food, providing both protein and fiber-rich slow-acting carbohydrates, leaving you feeling satiated and satisfied. They are delicious and incredibly versatile, and come in a wide variety of flavors and textures. Black beans, chickpeas, lentils (french, green, black, brown, red, beluga), white beans, pinto beans, cannellini beans, cranberry beans, and tons more options. Each has its own unique texture and taste, so it’s fun to experiment to discover your favorites! And, if you want to get into the weeds on beans vs. legumes vs. pulses, check out this helpful read from Harvard School of Public Health.

Three Reasons to Cook Dried Beans in Your Instant Pot

  1. They taste so much better than canned. The flavor and the texture are a completely different experience than canned. So much so, that if you think you don’t like beans, consider cooking your own, and reevaluate. You might be surprised to discover that you actually DO like beans.
  2. They are very budget-friendly. True, canned beans are also pretty budget friendly. If you’re super-stretching your budget, though, dried beans are definitely less expensive than canned.
  3. It might be a good idea to minimize canned foods if possible, due to some emerging research on potentially harmful effects of BPA-lined cans. Dried beans help you minimize your use of canned goods.

The possibilities are endless with beans . . . they’re great in soups, chilis, in a breakfast skillet with eggs (like these Huevos Rancheros), or pureed in a dip. They work beautifully as a side salad, simply dressed with some oil, vinegar or citrus, herbs, and a bit of alliums (i.e. onions, shallots, scallions, chives, leeks, garlic, etc.).

I love making my Black Bean Soup recipe using beans I’ve cooked in the Instant Pot.

bowl of black bean soup

I am a huge fan of beans based on taste alone, but check out these health benefits, too:

  • increase healthy gut bacteria
  • reduce cholesterol
  • stabilize blood sugar levels

Better than popping a pill, right? And beans are a lot cheaper than medication, too. Just sayin’.

To Soak or Not to Soak?

I am firmly in the camp of soaking beans before cooking, and here’s why:

Increases digestibility. Soaking dissolves the membranes that make up the outer covering of beans. This outer coating contains sugars that can be difficult for your intestines to handle, resulting in the “magical fruit” effect. Soaking first means less gas later. That’s probably good for you, and for those around you.

Helps remove debris. Soaking removes the small amount of dirt, gravel, and other debris that sometimes can be found on beans. Soaking is very effective at removing the debris.

Makes it easier for your body to absorb minerals present in the meal. Soaking reduces the effect of phytic acid, a substance naturally present in legumes. Reducing the effect of phytic acid enhances the bioavailability of zinc and other minerals.

So, have you given it a try? Which beans are your favorites in the Instant Pot?

Easy Charcuterie-style Lunch Box

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Yup, those gorgeous, drool-worthy charcuterie board pics everywhere you look lately are the inspiration for this easy, exciting lunch of your dreams: Charcuterie-Inspired Lunch Box. Say goodbye to Sad Desk Lunch/Sad School Lunch Syndrome!

I decided that I don’t need to wait for a party to enjoy a fancy-ish spread like a charcuterie board. In fact, it’s a perfect choice for an easy weekday lunch!

  • You can throw it together in two minutes, and it’s flexible enough for everyone in your household to customize as needed.
  • It’s an easy way to ensure that you’ve got protein, healthy fats, good carbs, and a rainbow of veggies and fruits on your plate.
  • It totally delivers on taste and texture variety, which is often missing from your average Sad Desk Lunch.
  • Snacking-style lunch just feels fun, doesn’t it?

The secret to keeping this easy and doable is doing a tiny bit of prep early in the week. And when prepping the ingredients, consider how you can use the foods in a variety of ways, and not just for this one lunch idea.

Make those meal prep minutes count, worthy of your precious time. Efficiently leverage your efforts so you can protect the rest of your time for everything else in your life.

For example, here’s a rundown of a recent charcuterie-inspired lunch my kids packed for themselves:

Fancy lunch in just five minutes
  • chopped veggies: Red peppers, cucumbers, and radishes. Those veggies are also appearing in other meals this week, too. Chop once, eat a bunch of times!
  • roasted asparagus: I wrapped some stalks in prosciutto before roasting, and left the rest of the stalks plain. The entire sheet pan got a toss of EVOO, salt, pepper, and smidge of grated Parmagiano Reggiano. Beyond these lunches, we’re adding the asparagus to breakfast (omelet, frittata), and for a extra boost of veggies at dinner once or twice this week.
  • radishes: Oh, the conundrum of an ENTIRE bag of radishes, right? Like, who actually eats a whole bag of radishes? (And please don’t suggest roasting them, because I tried that. I’m going to save you some time – don’t roast them. Don’t believe the hype.) I chopped up the rest of the bag, and plan to quick pickle them with some shredded carrot and the rest of the chopped cucumber. I think that might end up in a banh mi bowl . . .
  • Leverage those leftovers!: I intentionally made plenty extra when I roasted chicken on Sunday (for chicken soup). That came in handy to add a few bites here to boost the protein for this meal. Satiety for the win!
  • olives: Even a picky eater might enjoy these super mild Manzanilla olives. They helped me discover that I actually do like olives. #olddognewtricks You can find them at Trader Joe’s.
  • Not pictured: dried apricots, plus sides like crackers and crunchy baked chickpeas (perfect example of how everyone can customize to their own preferences/needs)

Need some inspiration?

How are you keeping lunch easy, nourishing, and exciting? Drop a comment? #sharingiscaring 😊

Print Recipe
 Easy Charcuterie-style Lunch Box
The beauty of this easy Charcuterie-Inspired Lunch Box is the ability to customize it to meet your taste preferences and dietary needs. Use the ingredients list below (and the image above) as inspiration, and as usual, YOU DO YOU.
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Instructions
  1. Add all ingredients to a lunch container, as artfully as you have the tolerance for.
  2. Open at lunchtime, smile, and nosh to your heart's delight.

Your cravings are simply clues: How to work with them, not against them

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Oh, I am so done with the shame game when it comes to my health, my weight, my eating habits. Who’s with me?! Along my journey, I made a powerful shift from LABELING (“I have no willpower”, “I’m an emotional eater”, “I’m simply addicted to cookies”) to LEARNING (“Hmmm, why was I craving #allthejunk today?”, “Why is my appetite different this week than last?”). I went from despising myself for eating the entire party-size bag of Harvest Cheddar Sun Chips to instead, finally figuring out WTF my body needed to feel satiated and energized. 

I realized that cravings aren’t something to beat myself up over. They are simply the body and brain’s way of shouting at us when we’re not giving ourselves what we need. 

Unfortunately, our bodies can’t speak to us more directly:

“Hey Girl, you don’t need that fifth cookie, that fourteenth Netflix episode. Stop it with the Lean Cuisines. Add more protein and veggies throughout the day, and give yourself some legit, unscheduled downtime to recharge.” 

Nope, the cravings don’t come through with that kind of clarity and encouragement.

Instead, cravings are the cranky equivalent of a screaming toddler out to dinner well past bedtime. Impossible to tune out, and will. not. back. down. until needs are met. 

When cravings strike, it’s NOT time to give yourself an emotional beatdown. 

Put down the boxing gloves. 

Instead, play detective.

Grab your magnifying glass and your thinking cap and nonjudgmentally examine and observe what’s going on.

  • Objectivity instead of judgment
  • Curiosity instead of shame
  • Compassion instead of criticism
  • Solutions instead of “screw it”


Cravings aren’t inherently good or bad. They simply are.

Cravings are our biology’s “code red” system, alerting us of risk. All of those urges are built-in protective mechanisms to save us from famine, undernourishment, physical danger, and all sorts of risks out there in the world. Which is actually a good thing. Your body is wired to help you survive. 

Reframe, and try to see your cravings for the extraordinarily helpful (though crabby) tool they are. Only then can you begin to learn from your body and what it’s telling you, instead of falling into a shame spiral. Resist the urge to simply “fight” your cravings, because in doing so, you are basically fighting against your biology (which is the product of millenia of human evolution). I think you know who’s going to win that one. 

Sometimes cravings guide us to obviously helpful things, like when you crave squash, pumpkin, and sweet potatoes because your body just knows you need some more carbs and beta-carotene.

Sometimes cravings steer us to junky, highly refined foods like donuts, muffins, corndogs, and whatever-other-junk-you-can-think-of. There are plenty of causes of cravings:

Maybe you’ve been underfueling for too long. (Oh, yeah, you bet I’m bolding this one. So many of us aim to undereat at mealtime and it is possibly the number one driver of cravings. A 300-calorie “meal” isn’t your solution. It’s part of your problem.)

Maybe you’re sleep deprived.

Maybe you’re dealing with an extraordinary amount of unmanaged stress. 

Maybe you’ve been eating more highly processed foods than real foods, leaving you nutrient-depleted.

These are all situations in which your body is going to compel you to seek out very quick-acting, energy-dense food sources. Your body is demanding energy, stat, and it’s going to crank up your cravings to get you to seek out those foods. And highly refined foods like donuts and Cheez-Its provide just that. They are easy for our bodies to digest, so they give us a quick, intense hit of energy. Feels great for a moment, but repeating that day in and day out leaves us feeling pretty crappy.

A better solution to prevent that kind of craving is to preemptively meet your biological needs before the “must-eat-all-the-Swedish-Fish” cravings kick in.

But first, your biology.

So, does this “listen to cravings” thing mean “Oh, my body just wants donuts all the time, so that’s clearly my biology speaking. Time for a Krispy Kreme or Dunky’s run!”. Uhm, no. 

Yes, it’s true, our bodies are rather hard-wired to seek out that stuff, especially when we are shortchanging ourselves on our biological needs.

But you’ve probably learned that you can’t willpower your way out of wanting donuts every day. 

Of course, it’s totally normal to desire and enjoy a donut now and then. That’s part of life, and nothing to freak out over. But if you’re seeking them out every single day 24-7/365 and feeling like your craving is totally controlling you, then maybe you’ve got some unmet biological needs.

Fortunately, real, whole or minimally refined foods, in a balance of protein, fat, and slow-acting carbs are very effective at meeting our biological needs. 

Here are just a few of their superpowers:

Balance hunger and satiety hormones (ghrelin and leptin), leaving you you feeling full and satisfied

Boost energy

Reduce brain fog

Boost fat loss, enhance muscle building

Balance blood sugar (no more “hangry” crashes)

Reduce inflammation (and along, with that, can minimize aches and pains)

Improved health markers (lipid profile, blood glucose levels, blood pressure, etc.)

Help you better meet your overall nutrient needs

And you know what else our bodies respond VERY well to? 

Sleep

Movement 

Strength Training

Self Care

Stress Relief

Connection

When we meet our true needs with our food choices and lifestyle habits, our biology is IN THE ZONE.

We have more energy.

We have more patience. (I find I yell at my kids 50% less when I meet my biological needs!)

We have more strength and stamina, less aches and pains (which makes everything else feel easier).

We feel pretty darn vibrant (due to each cell in your body finally having what it needs to do-its-thang, and do it well!).

We can think more clearly.

We can build muscle more easily.

We can burn stored fat as needed, instead of riding a spike-and-crash wave of hunger.

Maybe you’re thinking, “But, Jen, I am SUCH an emotional eater! I just know it’s my feelings driving the bus here”.
Until you are in the ballpark of meeting your biological needs consistently, avoid labeling yourself an “emotional eater”. 

Is it possible that emotions might be driving some of your eating behaviors? 

Yes, of course that’s possible. And some degree of emotional eating will probably always exist in your life and that’s totally normal. But you can’t totally bypass your biological needs and go straight to uncovering and examining your emotional ball of wax. 

First, you need to minimize the white noise of plain-old biological cravings. Only then do you have a much clearer picture of any underlying emotional eating behaviors. 

Here’s the first question to ask yourself:

AM I MEETING MY BIOLOGICAL NEEDS??

So many of us are convinced that most of our cravings are “emotional eating” and lack of willpower. That was me, too. I used to think I just sucked in the willpower department, and that I would always be in a constant wrestling match for control over my eating habits.

I was convinced that I would never be able to keep Oreos in the house without feeling the NEED to eat an entire sleeve in one sitting. 

In high school, I felt guilty when I would come home from soccer practice and feel the need to eat at least half of an entire box of Cheez-Its. 

When I was a sleep-deprived mama just trying to keep up with my toddler and infant, I was hungry for snacks every single hour.

And I used to label ALL of that as stress eating or emotional eating. I did not know then what I know now. Instead of LABELING, I could have been LEARNING:

I’ve learned that my insatiable appetite for Oreos was the result of not meeting my body’s needs through my overall diet. I was eating more refined foods than my body (specifically my blood sugar response!) can handle, and I wasn’t eating enough protein for my body’s needs. These nutrient inadequacies led me to crave lots of fast-acting energy dense junk foods like Oreos. 

I now know that I was often underfueled in my teen years, especially during my highly active sports seasons. I didn’t know then that my monster craving for all-the-Cheez-Its wasn’t a moral failing. It was simply my body’s way of desperately doing what it needed to compel me to give myself more food, more fuel as quickly as possible. 

I’ve learned that my snacking-on-the-hour habits while parenting a two-year-old and an infant wasn’t solely about stress. Yes, pure old stress was definitely a driver of my snacking habit back then (terrible twos PLUS a colicky baby, ‘nuff said). But I now know that the utter lack of sleep for months on end was also playing a huge role. As you can imagine, the chronic sleep deprivation dialed down my satiety hormones and dialed up my hunger hormones, leaving me feeling always hungry. Again, a great example of how our body is wired for survival. My body perceived lots of wakefulness and, hence, a greater need for constant energy. Right on cue, my hormones responded in a way that would encourage me to keep the fuel coming in, 24/7. Great for survival, but not the most helpful thing when you’re living in a world that’s telling you it’s time to “get your body back” (whatever that means, but that’s a NOVEL for another day, ha!).

In reality, a good chunk of emotional eating is often driven by under-nourishment:

  • Not eating enough to fuel our body and brain’s needs day in and day out (cue the weekend binge, right??)
  • Depriving ourselves of entire macronutrients, entire food groups convinced they are the only obstacle getting in the way of fat loss (No, carbs and fat are not Satan.)
  • Shortchanging ourselves of 7-9 hours of sleep nightly
  • Not giving our body the daily dose of movement it needs to thrive. Movement has so many benefits, including regulating your blood sugar response after a meal. When your blood sugar response is less roller coaster and more even keel, you avoid those spikes and crashes that trigger cravings. Plus, a simple walk is also a great form of stress relief. Managing your stress through habits like walking (or meditation, focused breathing, knitting – whatever relaxes you) reduces your likelihood of reaching for food as a form of stress relief.
  • Going for too long without time to relax and recharge (Whatever that might mean for you – alone time with a good book? A walk? Time with friends who “get you”? 30 minutes without “Mom, Mom, Mom” interruptions? ) 

Figuring out what your body needs is a process, and it’s not going to happen overnight. There is no quick fix, just persistence and patience in figuring out what you truly need to thrive. 

Fortunately, the big rocks I’ve mentioned of real food, sleep, movement, stress relief, and self care are a very helpful starting point. If you need inspiration on getting started with those big rocks, poke around my blog for meal ideas, recipes, behavior change strategies, and more. If you’re looking for more support, shoot me a DM, send me an email, contact me however you’d like. Let’s chat about how we can work together so you can stop labeling, start learning, and start living a more energized, vibrant life.

Decadent Five Layer Dip That’s Healthy Enough For Dinner

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the dip that’s a dinner, too
click here to jump to recipe

Yup, you can have your dip and your health, too. It’s easy to dismiss dip as party food only, to be enjoyed without the goal of actually eating healthy. Well, this dip recipe (that’s honestly more of a meal than a dip) is your game changer. It’s easy to assemble, is chock full of vegetables, protein, and slow carbs, AND includes all of those 5-Layer-Dip essentials: avocado, cheese, and a bit of sour cream. Yes, your favorite game-day appetizer can be your Tuesday night dinner! And let’s not forget that you can always dump any leftovers into a container and pack it for lunch tomorrow.

And, no, I didn’t resort to anything gross like lowfat cheese and fake meat in a misguided attempt to make this healthy. Uh uh. No way. I would never do that to you guys. You deserve better. Instead, I made a few tweaks that shifted this into “healthy enough for everyday”, while still giving you the full fiesta experience that a proper five layer dip should provide.

  • The bottom layer is your basic refried beans. Refried beans are essential to a five layer dip, and are a great source of slow-acting, satiating carbohydrate (that also happens to include a bit of protein, too). Beans are considered the world’s #1 longevity food, so there’s that, too. Wowsers, right? To keep things easy, I use canned refried beans. I used fat-free because the other types of refried beans (labeled “traditional”, etc.) are often made with low quality fats that are more harmful than healthful. This is where the avocado layer comes in . . .
  • The dip is topped with a generous layer of avocado, which is an excellent source of heart-healthy, anti-inflammatory monounsaturated fat. But wait, there’s more: avocado also is a rich source of potassium, fiber, vitamin K, folate, vitamin C, and more.
  • I added a cup of cauliflower rice (store-bought, straight from the freezer) to the ground turkey. This does not change the texture and taste of the meat layer of this dip. It does, however, painlessly add yet another serving of vegetables to your day. Winning!
  • Instead of chips, I’ve included some healthier options for scooping up. A few options are red pepper strips, homemade corn tortilla chips (which results in chips made with a healthier fat such as avocado oil), or even Ezekiel sprouted grain tortillas you can oven bake for a sturdy chip. Of course, if you (or your loved ones) have a “from my cold dead hands” relationship with classic store-bought tortilla chips, I’m not going to get in your way. This is a no judgment zone.
  • I included some cheese and sour cream in this dip, because, hey, did you even five layer dip if it didn’t include those? I aimed to include enough to satisfy without going overboard. In case you were wondering, yes, a bit of dairy now and then is fine for you, provided you aren’t lactose intolerant. Ideally, opt for grass-fed sources of dairy if possible (but don’t sweat it if that’s not an option). Of course, if you’re lactose intolerant, feel free to subtitute with your favorite dairy-free stand-ins.

I am a big fan of any shortcut that makes a real-food lifestyle easier. Feel free to use store-bought taco seasoning when you make this, but please check the ingredient label for any funny business. You don’t need weird fillers and mystery ingredients in your food. Or you can use what you probably already have in your spice rack, and make my recipe for Taco Seasoning. Keep things easy by passing off the spice recipe to someone else in your household. Hey, if you’re making this incredible five layer dip for them, it’s the least they can do.

If dips are an essential part of your eating life, check out my recipes for 5-Minute Hummus and also Buffalo Chicken Hummus Dip.

leftovers all packed up for tomorrow’s lunch

Print Recipe
 Decadent Five Layer Dip that's Healthy Enough for Dinner
Have your dip and your health, too with this satisfying and nourishing Mexican Five Layer dip. Perfect for an easy weeknight dinner, an appetizer, or for a snack.
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Instructions
  1. Preheat oven to 350F.
  2. Heat the avocado oil over medium heat in a medium skillet. Add ground turkey. Stir frequently until browned, continuously breaking up the meat into the smallest possible pieces. You might need to turn up the heat beyond medium for part of the cooking process.
  3. Add the taco seasoning to the meat, and stir to combine.
  4. Add the frozen riced cauliflower, and stir to combine. Heat the turkey mixture for about 2-3 more minutes. Set aside.
  5. Spread the refried beans into a 9x13 baking dish, smoothing out evenly with a spatula.
  6. Top the bean layer with the turkey mixture. Spread out the turkey mixture so that it's even distrubuted.
  7. Scatter the shredded cheese over the turkey layer.
  8. Bake in preheated oven for approximately five minutes, long enough to melt the cheese.
  9. Allow baked mixture to cool for a few minutes.
  10. Top with diced avocado, scallions, sour cream, and cilantro.
  11. Serve with your choice of sides (see dipping options above).

Lazy Huevos Rancheros with Black Beans

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I get it. You want a hearty, delicious breakfast that’s going to keep you going all morning, but you don’t want to spend lot of time making it.

Maybe it’s the weekend, and it’s your only chance to have a chill morning at home. You don’t want to spend forty five minutes making breakfast.

Or, maybe you have a little time to sit and enjoy breakfast on a weekday morning, but you don’t have the wiggle room to play gourmet chef.

I got you covered with this lazy version of huevos rancheros.

In this version, you don’t need to chop anything (unless you feel a pressing need to chop the cilantro). You don’t need to make your own fresh salsa.

And guess what? Even with all of the shortcuts, it still tastes like a decadent brunch dish you would have ordered had you gone out. But you didn’t, you smart cookie! You stayed home in your pjs, saved yourself some money (because, brunch prices, ugh!), and enjoyed this quick and easy breakfast right there in your own kitchen. Go ahead, give yourself a pat on the back for being a financially responsible adult who knows how to live the good life on a budget. Way to start the day!

Kitchen tip: I use a 10-inch skillet to make this meal.

Print Recipe
 Lazy Huevos Rancheros with Black Beans
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat skillet to medium (I used a 10-inch skillet). Add oil to skillet.
  2. Throw in a small handful of greens if you like (I had some massaged kale leftover from a dinner salad a couple of days ago).
  3. Add salsa to skillet.
  4. Add drained, rinsed black beans.
  5. Let salsa and bean mixture simmer gently for a couple of minutes
  6. Crack four eggs into skillet (arrange as artfully as you like).
  7. Sprinkle with 4 tablespoons (a.k.a. 1/4 cup) shredded cheese.
  8. Season with salt and spices (I used salt, cumin, ground coriander, and chipotle powder).
  9. Cover with lid and cook a couple of minutes more until eggs are set.

Veggie Fried Rice and Eggs with Kimchi

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fried eggs, rice, and veggies with kimchi, plus side of yogurt and berries

Gourmet meal, or quick and easy? This breakfast (or dinner, or lunch) delivers on both counts! I’m going to be up front with you and tell you that the secret to “easy” in this barely-a-recipe is having some leftovers on hand already, namely cooked rice and some sort of steamed veggie. Yes, those batch-cooked foods and purposeful extras you’ve been socking away all week are your ace-in-the-hole once again. (Shameless plug for meal prep there. I can’t help myself.)

My inspiration for this quick breakfast arose from some lonely, leftover brown basmati rice sitting in my fridge, plus a few florets of steamed broccoli that were waiting for their last plating. It seemed like the perfect base to incorporate a spoonful of kimchi I had on hand (what the heck is kimchi?). And it was a no-brainer to add some eggs on top. Honestly, isn’t “put an egg on it” the most basic, effective way to bring just about any meal to life? The runny yolk serves as the perfect “sauce” that brings the plate together.

Get right in there and burst those yolks for the most amazing, done-for-you sauce.

I’m always in search of a good, lazy shortcut that will save me work in the kitchen, especially clean up. I skipped the cutting board for this recipe, and just threw the chopped broccoli in a small bowl and snipped away at it with the kitchen scissors. Also, if you use the optional scallions, you can just use kitchen scissors to snip the scallions over the dish just before serving. Because who actually enjoys washing the cutting board, right?

To this meal I added a side of plain Greek yogurt and berries (thawed from frozen – so easy to keep on hand that way!). Personally, I needed some additional protein and slow carbs in this meal to keep me satiated. You do you.

Use whatever kind of leftover rice and cooked veggies you have on hand. I really like to use a green veggie with this, but that’s just my preference. Some steamed kale or bok choy is fantastic in this dish. My leftovers default today was broccoli. It’s fun to experiment with different variations to discover your favorite combinations. Leave a comment with your favorite version of this flexible recipe!

p.s. If you’re a fan of easy-yet-gourmet breakfasts (that are versatile enough for lunch or dinner, too), check out my recipe for Lazy Huevos Rancheros.

Print Recipe
 Veggie Fried Rice and Eggs with Kimchi
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Instructions
  1. Heat 1/2 teaspoon of oil over medium high heat. Add rice, stir for a minute or two.
  2. Add veggies and stir for another minute or two.
  3. Turn down heat to medium. Remove rice and veggies to your serving plate. Drizzle splash of soy sauce over mixture.
  4. Add remaining half teaspoon oil to pan, and ensure that oil is distributed across the entire surface of the skillet. Add two eggs and cook to desired "fried". If you have sesame seeds, toss them in the pan right alongside the eggs for a perfectly toasted sesame seed topping.
  5. Top the veggie and rice mixture with the eggs. Add sesame seeds if using. Add side of kimchi.
  6. For best flavor (in my humble opinion), mix everything together into a wonderful, sloppy mess. Enjoy.

Pumpkin Spice Protein-Packed Smoothie

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Pumpkin Spice Protein-Packed Smoothie

There’s more than one way to get your pumpkin spice fix, and here’s one that will leave you feeling energized, satiated, and ready to take on the day. Can’t say that about that that oh-so-famous Starbuck’s Pumpkin Spice Latte which packs a whopping 29 grams of added sugar, right? Consider this Pumpkin Spice Protein Smoothie to be your real-food fix you reach for when you want to satisfy your pumpkin spice cravings AND feel good.

I’m all about making a healthy nourishing lifestyle easy to accomplish. That’s why I’ve included canned pumpkin puree as the “pumpkin” in this recipe. If you’re feeling a bit more ambitious, try using steamed kabocha squash or delicata squash instead of canned pumpkin. In my opinion, they taste a bit sweeter than pumpkin, and also have a creamier texture. No pressure, though – canned pumpkin is great in this, too. 

Here’s what you’ll need.

So, if you decide to try using the kabocha or delicata squash, does that mean you need to set your morning alarm super early to get up and steam a micro-batch of squash just for your morning Pumpkin Spice Protein Smoothie? No way! Let’s be real . . .  who has time for that?! Instead, try making a batch as part of meal prep, which will leave you plenty of squash to make this smoothie today, plus a big batch to add to creamy squash soup or a dinner side later in the week. Or, you can freeze the leftover steamed squash into 1/3 cup amounts, and stash in your freezer. Take out a portion and thaw overnight in the fridge for those mornings that you want to make this smoothie.

If you don’t know your kabocha from your delicata, no problem. I’ve been there. I’ve got you covered with my handy Sweather Weather Guide to Winter Squashes.

To steam the squash, just cut it in half, scoop out the seeds, and then cut into chunks. Insert a steamer basket into a large pot, and fill with water just to the level of the steamer basket. Bring the water to a boil, then add the kabocha or delicata chunks. Turn down to medium low, cover, and cook for about 30 minutes or until tender. Once cooled, peel off skin.

I’ve experimented a LOT with this recipe to get it just right, so I guarantee that it will deliver all the fall feels! It’s a great balance of protein, good fats, and slow-burning carbs, so it will leave you feeling satiated and fueled for hours. Switch up the protein source if you need to keep things dairy free.

Accurate or not, I do consider protein powder (even a plain, unsweeted one) to be a somewhat refined food. For that reason, protein powders aren’t something I incorporate into my diet on a daily basis. I usually keep it to once or twice a week.  

Before you invest in some quality protein powder, I encourage you to check out the Clean Label Project Protein Powder Study. Scientists tested many of the protein powders available for sale, to help you more easily find a safe product that is worth your money. 

So, let’s keep this pumpkin spice train rolling! . . . 

Print Recipe
 Pumpkin Spice Protein-Packed Smoothie
Get your pumpkin spice fix without all the junk. This protein-packed smoothie will keep you going for hours.
Course Breakfast
Prep Time 10
Servings
Ingredients
Course Breakfast
Prep Time 10
Servings
Ingredients
Instructions
  1. Add all ingredients to a high-powered blender and blend until smooth. .

Sweater Weather Guide to Winter Squash

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guide to winter squash

So, National Pumpkin Day is almost here . . . uhm, really? Really? As if, AS IF pumpkin really needs to be showered with any more love than it already gets?!*  I think it’s high time we all spread the #squashlove, so I put together this handy guide to identifying some of the squashes typically stocked at your local market. If sweater-weather has got you in the mood for some hearty squash dishes, refer to this handy guide to ensure you find the best squash to get your fix!

(* Okay, no judgment from me if you have your heart set on pumpkin. I get it. Here’s my recipe for Protein-Packed Pumpkin Spice Smoothie.)

Squashes are a good source of beta carotene, which the body converts into vitamin A. It’s a timely immune system boost just as flu and cold season hits!

roasted delicata squash over massaged kale, with yogurt sauce, pomegranate arils, and za’atar spice

Delicata and kabocha have a creamy texture and mild sweetness that is perfectly highlighted by roasting (and the skin is edible on both!). You can grab my recipe for Roasted Delicata Squash here.

Also, kabocha and delicata are easier to cut than butternut. Kabocha looks very similar to buttercup squash, and are easily confused (you have to peek at the bottom of the squash to really see the difference – google pics to check it out so you can spot the difference). For what it’s worth, I am not a fan of buttercup at all. I find buttercup squash to be very watery and rather bland.

Spaghetti squash is my go-to for a neutral flavored squash that works nicely in casseroles (like buffalo chicken casserole, and also good in an enchilada-sauced casserole).

roasted butternut squash with chili and cumin

For pureed squash soups, butternut is my numero uno. It’s also delicious roasted, and is a perfect pairing with a rich sausage or bratwurst and greens for a quick and easy sheet pan dinner. Check out my Creamy Butternut Squash Soup recipe if you’re jonesing for the ultimate pureed, fall squash soup.

Acorn squash‘s texture and mild flavor are a good choice for if you’re making stuffed squash (plus, that shape just somehow screams fall, doesn’t it?).

Sugar pumpkins are a bit sweeter, firmer, and less stringy than your typical carving pumpkin. They’re suitable for roasting or pureeing. If pureeing to use in a baked good, keep in mind that the consistency will be slightly less thick/condensed than canned pumpkin.

What are your favorites? Which squashes are on your shopping list this week? How many of these six types have you tried?

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How to stop feeling always hungry and ditch the calorie counting.

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If you’re trying to figure out the “right” amount of food for you, eating real, whole (or at least, minimally refined) is the easiest, most pleasurable way to figure that out.

Eating foods in their least processed state, in an optimal balance of protein, fat, and carbs that works *for you* allows your body’s hunger and satiety signals to ring true. And as an added bonus, not only do real, whole foods guide you to your “just right”, they also are loaded with all of the nutrients and micronutrients that your body was designed to consume. Seriously, real food is the universal, human “thrive formula”!

And when I say “right” amount of food for you, and the “right” ratio of protein/fat/carbs for you, I’m talking about a way of eating that leaves you feeling:
✔️ satisfied
✔️ satiated
✔️energized
✔️*and* supports your overall health

Obviously, that amount is going to vary from one individual to the next. And that amount can also vary a bit from one day to the next. This is exactly why our bodies were designed with built in regulation mechanisms. If we let those cue come through, they tell us what we need! How amazing, right?

And if you’re not sure of where to start with balancing your protein, fat, and carbohydrates at mealtime, experiment a bit and observe carefully which balance seems to leave you feeling your best.

“But, but, . . . my signals are broken.

I can’t stop!

I don’t know when to stop!”

I hear ya. I was there once, too. Honestly, I felt always hungry, and didn’t understand why. Well, here are a few common things I was doing that were totally undermining my body’s ability to give me reliable satiety cues:

  • Eating more refined foods than my body could handle. These foods were sending my blood sugar levels on a roller coaster ride daily, leaving my energy levels crashing soon after a meal. I would feel hungry soon after eating, even after adequately sized meals. Too many highly refined foods trigger that “always hungry” feeling. And due to the poor nutrient content in highly refined foods, the body often continues to seek more food in an effort to obtain your basic nutrient requirements.
  • Inadequate protein. No, I’m not advocating a super high protein diet here. I simply learned that I was consuming well under my body’s protein needs on a regular basis. Increasing these “building blocks” to my plate each mealtime was a game changer. I felt more satiated, was able to build muscle more easily, and saw my energy levels rise!
  • Deprivation and restriction. I would go through occasional phases of undereating (= eating below my body’s needs) in a misguided attempt to lose weight. Well, undereating is a sure-fire way to fire up the body’s hunger hormones, because, HELLO, your body is a system that is designed to help you survive. If you fail to meet your body’s basic requirements, your body will fight tooth and nail to get you to eat more (cue the cravings and binges!). It now sounds so obvious to me. Eating adequate fuel allows your body feel safe to thrive. So basic, but SO powerful.

Beyond real, whole foods your body has other basic needs that influence your sense of satisfaction and satiety with your food:
– manage your stress
– get adquate sleep
– move your body frequently (at an intensity that feels good for you!)

– spend time with loved ones

– spend time outdoors

Does this mean that the occasional treat will throw everything off, that you need to swear off cookies forever? No! What matters most is what you do MOST of the time. If you’re doing a bang-up job of meeting your body’s needs most of the time, your body will keep you in that “thrive” zone.

Have you ditched the calorie counting? Are you thinking about it? Are you ready to trust that your body’s got your back if you simply give it what it needs to thrive?

Trust the process. The mindset of “nourished, not famished” allows your body find its way to optimal health and vitality.